What is this high elbow you talk of?

There are only 2 things when swimming freestyle that will give you more power and speed. Less resistance and drag and a correct catch and pull underwater.
So the 'High Elbow Catch and Pull' phrase... 

When swimming freestyle we want to keep a high-elbow catch. This means keeping your elbows closer to the surface of the water during the first part of your stroke. This puts the forearms in the position to catch the water along with the hand, adding more forward propulsion and creating less resistance.
Remember... fingertips below wrist, wrist below elbow through your entire stroke.

Have you ever tried pushing yourself out of the pool or over a wall while keeping your arms straight?
If you have, well done!!!
But it is hard to do and strains your shoulders. To do either task, you need to bend your arms and engage your muscles. Your swim pull works the same way.
The correct 'catch and pull' phrase engages those bigger back muscles, instead of trying to power your forward propulsion with just your shoulder leading to injuries.

We have unique drills we can do to isolate this movement and slowly introduce this change into your stroke.

As you extend your arms forward to begin the catch, the point of your elbow is typically down. Rotate the point of your elbow out and toward the surface. This will allow you to get the fingers pitched down and the elbow up.
​Having a good feel for the water is essential if you want to progress with your swimming.

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1. Over rotation can cause both the shoulder and elbow to drop.
2. Turning your head too far out of the water and lingering on your breath can cause your shoulders and whole body to drop in the water creating drag and resistance.
3. Hand and arm entry into the water crossing over your centre line can cause your body to become unbalanced.